Comparing Nutrients in 300 calories Frozen Carrots VS Canned Corn, Sweet, White, Vacuum Pack, Regular Pack

Weight per 300 calories

• Frozen Carrots: 833g
• Canned Corn, Sweet, White, Vacuum Pack, Regular Pack: 380g

Canned Corn, Sweet, White, Vacuum Pack, Regular Pack has 2.2 times more energy per unit of mass than Frozen Carrots, Unprepared, which is average in comparison to other foods. Frozen Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Frozen Carrots or Canned Corn, Sweet, White, Vacuum Pack, Regular Pack?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Canned Corn, Sweet, White, Vacuum Pack, Regular Pack	10%	5%	85%

Macro Nutrients

	Frozen Carrots	Canned Corn, Sweet, White, Vacuum Pack, Regular Pack	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	1.66% 0.027g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 66g	56.8% 74g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.56% 2.6g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.33g	NA	g per day for Men 19-50 years
Sucrose	% 33.8g	NA	g per day for Men 19-50 years
Fiber	72.4% 27.5g	20% 7.6g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	16.3% 9.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Canned Corn, Sweet, White, Vacuum Pack, Regular Pack	Recommended Dietary Allowance
Vitamin A	657% 5917μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	51.3% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	46.5% 186μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 21mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.7% 4.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Canned Corn, Sweet, White, Vacuum Pack, Regular Pack	Recommended Dietary Allowance
Calcium	30% 300mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	20.3% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	46% 3.67mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	11% 0.25mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.3% 275mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	4.83% 2.66μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	69% 1033mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	20.3% 750g	7.86% 291g	3700g per day for Men 19-50 years

Frozen Carrots VS Canned Corn, Sweet, White, Vacuum Pack, Regular Pack Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Carrots or Canned Corn, Sweet, White, Vacuum Pack, Regular Pack?

Lets compare vitamin content per 300 calories of Frozen Carrots vs Canned Corn, Sweet, White, Vacuum Pack, Regular Pack:

• 300 calories of Frozen Carrots have more Vitamin A, 2.4 times more Vitamin B1 and 3.8 times more Vitamin B6 than Canned Corn, Sweet, White, Vacuum Pack, Regular Pack.
• While 300 kcal of Canned Corn, Sweet, White, Vacuum Pack, Regular Pack contain 1.6 times more Vitamin B5, 2.2 times more Vitamin B9 and 1.5 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Canned Corn, Sweet, White, Vacuum Pack, Regular Pack provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Canned Corn, Sweet, White, Vacuum Pack, Regular Pack have insufficient amounts of Vitamin A
• Both Frozen Carrots, Unprepared as well as Canned Corn, Sweet, White, Vacuum Pack, Regular Pack have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Carrots vs Canned Corn, Sweet, White, Vacuum Pack, Regular Pack:

• 300 calories of Frozen Carrots have 15.8 times more Calcium, 3.4 times more Copper, 2.3 times more Iron, 5.6 times more Manganese, 2.8 times more Potassium, 2.2 times more Selenium, 1.6 times more Zinc and 2.6 times more Water than Canned Corn, Sweet, White, Vacuum Pack, Regular Pack.
• While 300 kcal of Canned Corn, Sweet, White, Vacuum Pack, Regular Pack contain 1.8 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Canned Corn, Sweet, White, Vacuum Pack, Regular Pack contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of Canned Corn, Sweet, White, Vacuum Pack, Regular Pack lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Carrots have 5.3 times more Omega 3, 2.4 times more Omega 6 and 3.6 times more Fiber than Canned Corn, Sweet, White, Vacuum Pack, Regular Pack.
• While 300 kcal of Canned Corn, Sweet, White, Vacuum Pack, Regular Pack contain 1.4 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Canned Corn, Sweet, White, Vacuum Pack, Regular Pack offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Corn, Sweet, White, Vacuum Pack, Regular Pack provide inadequate amounts of Omega 3 and Omega 6